Friday, September 16, 2022
WOD
Warmup
3mins Bike, Row, Run
Activation
At Wall:
Standing Shoulder Circles
Tx Ext
Wall Angels
Table Top Shoulder Circles
Hip CARS
Plank Taps
Wall Hold Hollows
Heel / Toe Rocks
POSE Run
Prohab
Hand Wall Walk x2
SL Med Ball Pivoting Scale x6
2 Rounds
Strength
Incline Reverse Flyes x8
s.s. Front Raise
Ring Rollouts x5
Prone Banded Pull Downs x8
3 Rounds
WOD
400m Run
10x Roof Breakers (x5 per)
8x C2B Pull ups
3 Rounds
Campfire Cooldown
Calf Stretch at Wall
Couch Stretch
Floor Scorpion